Photo: Mike Kenneally
Estimated Nutrition (whole recipe, rough)
354
Calories
9g
Protein
15g
Fat
53g
Carbs
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Tbs. olive oil
- 2 tsp. minced garlic
- 1 cup coarsely chopped onions
- 1 small fennel bulb, cut into 1/2-inch strips (about 2 1/2 cups; chop and reserve fronds)
- 1 large red bell pepper, thinly sliced
- 1 large carrot, cut on diagonal into 1/2-inch slices
- 1/4 lb. white mushrooms, halved
- 1 1/2 cups coarsely chopped plum tomatoes
- 1/3 cup pitted oil-cured black olives
- 1 1/2 tsp. dried basil leaves
- 1 1/2 tsp. dried oregano leaves
- 1 tsp. salt or to taste
- 1/4 tsp. cinnamon
- 1/8 tsp. freshly ground pepper
- 1 to 3 Tbs. balsamic vinegar or lemon juice
- =
Directions
1
In large skillet, heat oil over medium heat. Add garlic and onions and cook, stirring often, until just browned, about 5 minutes. Add fennel bulb, bell pepper, carrot, mushrooms, tomatoes, olives, basil, oregano, salt, cinnamon and pepper.
2
Reduce heat, cover and simmer until vegetables are tender, about 4 minutes. Add vinegar, stir well and cook 1 minute.
3
Serve over couscous if desired, and garnish with reserved fennel fronds.
Recipe sourced from
fandom